Vitamins from 50: What your body needs
As we get older, it becomes more and more important to ensure we get enough vitamins.
A balanced diet helps to fill the nutrient stores and prevent diseases. Which vitamins the body over 50 needs most urgently and why - and when nutritional supplements can be useful.
Vitamins are vital organic substances. Our body needs vitamins to maintain all important bodily functions. Fresh vegetables, fruit, salad, herbs and whole grain products are particularly rich in vitamins. While the body can produce vitamin D itself with the help of sunlight, it must obtain the other twelve important vitamins through food.
Vitamins can be divided into two groups: fat-soluble and water-soluble vitamins. Fat-soluble vitamins include vitamins E, D, K and A. These, together with fat, are particularly well absorbed by the intestinal mucosa of the small intestine and stored in the fatty tissue and in the lipid-containing cell membranes.
The body needs 13 different vitamins. Each vitamin performs a number of important functions in the body. A brief overview:
- Vitamin B1 (thiamine): Important for muscles, brain and nervous system. In: whole grains, legumes, mackerel, potatoes, pork.
- Vitamin B2 (riboflavin): Important for skin healing and the conversion of various nutrients. A deficiency can lead to corneal changes and clouding of the lens of the eye, as well as anemia . In: milk (products), whole grains, potatoes, meat, eggs, sea fish.
- Vitamin B3 (niacin): Has a vasodilating effect and is important for lowering blood lipid levels and improving memory performance. In: meat, offal, fish, whole grains, potatoes, coffee, milk, eggs.
- Vitamin B5 (pantothenic acid): Protects connective tissue, mucous membranes, hair and nails. Supports the immune system. A deficiency causes dry skin and brittle hair. In: meat, fish, offal, eggs, milk, legumes, whole grains.
- Vitamin B6 (pyridoxine): Important B vitamin for the heart, brain, nerves and liver. Chapped corners of the mouth are a symptom of a deficiency. In: whole grains, potatoes, vegetables, milk (products), meat, liver, mackerel, sardines.
- Biotin (formerly B7, also B8): Important for energy metabolism. Supports cell growth as well as DNA and protein synthesis. A biotin deficiency is associated with an increased risk of depression. In: eggs, nuts, whole grains, milk (products), liver, legumes.
- Folic acid (formerly B9): Important for blood formation and cell division and also an important building block of genetic information in the cell nuclei. A deficiency weakens the body's own defenses against infections and can cause anemia. In: leafy vegetables, whole grains, liver, potatoes, meat, whole grains.
- Vitamin B12 (cobalamin): Important for cell division and blood formation. Also needed to make folic acid usable. A deficiency can lead to anemia, paralysis, emotional disorders, poor concentration and psychological changes. In: meat, eggs, milk, cheese, liver.
- Vitamin C (ascorbic acid): Important for the immune system. Intercepts free radicals in the body. Promotes the absorption of iron in the intestine. In: Fruit (e.g. citrus fruits, kiwi), vegetables (e.g. peppers).
- Vitamin E (tocopherol): Is known as a cell-protecting vitamin. In: vegetable oils, nuts, whole grains.
- Vitamin K: Important for blood clotting and inhibits bone loss in postmenopausal women. In: green vegetables, fruits, grains, eggs, milk (products), muscle meat.
- Vitamin D: Important for bone formation and teeth, as well as for strong muscles. Promotes the incorporation of calcium into the bones. Supports the body in absorbing iron - which is important for blood formation and oxygen absorption. In: milk, eggs, fatty fish. The body produces it itself when there is enough sunlight.
- Vitamin A: Important for vision, healthy skin and healthy mucous membranes. In: egg yolk, milk, cheese.
As we get older, it becomes increasingly important to get enough vitamins. The older we get, the slower the metabolic processes in the body become. B vitamins, for example, support the metabolism: in addition to carbohydrate, fat and protein metabolism, they also support the metabolism of the brain, muscles and nerves - and are therefore indispensable. B vitamins are also important for blood formation, the immune system and for fighting inflammatory processes in the body. A deficiency in the B vitamins B1, B6, B12 or biotin can promote depression.
According to the German Senior Citizens' League, there are a few nutrients that can be more likely to be deficient in old age. These are vitamin D, vitamin B12, folic acid and iodine. The main reason for vitamin B12 is changes in the gastrointestinal tract, which can prevent the absorption of this vitamin. Vitamin D is formed under the influence of light. A reduction in the body's own production and increasing immobility in old age can also lead to a deficiency here. The good news: A balanced diet can largely cover the increased nutrient requirements from the age of 50 - including the folic acid and iodine requirements.
To ensure you get enough of all the essential vitamins, you should eat a balanced and varied diet that contains plenty of vegetables, fruit, salads, herbs, whole grains, pulses and lean animal products. Nutritionists particularly recommend the Mediterranean diet. Eat fresh food quickly. This will contain the most vitamins.
Frozen vegetables can be an alternative to fresh vegetables. Cook vegetables gently and eat raw vegetables from time to time, for example in the form of salads or vegetable sticks. Always add a small amount of oil to your salad, preferably olive, rapeseed, linseed or walnut oil, so that your body can absorb the fat-soluble vitamins.
As a rule, the daily vitamin requirement can be met through a balanced and fresh diet. Seniors, athletes, smokers, pregnant women and breastfeeding women have an increased vitamin requirement. The body's vitamin requirement is also increased in stressful situations such as periods of stress. For people who belong to the risk groups for vitamin deficiency, a dietary supplement can therefore be useful.
Pregnant women, for example, are familiar with it from the additional folic acid intake during pregnancy . People who follow a vegan diet are recommended to take vitamin B12 supplements, as the vitamin is found in animal foods. People with chronic inflammatory bowel disease are also often prescribed vitamins as dietary supplements by their doctor. Anyone who fears a vitamin deficiency and wants to take dietary supplements should speak to their doctor or pharmacist.
It is almost impossible to consume an excess of vitamins through diet. However, taking nutritional supplements can lead to unwanted side effects. While an excess of water-soluble vitamins, such as vitamin C, can usually be excreted through the kidneys, fat-soluble vitamins accumulate in the body. The reference values for nutrient intake recommended by the German Nutrition Society provide a good guide to daily requirements. Because more is not better.
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